Which Potatoes Are Good for Iron? A Nutritional Guide

November 22, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide. While often overlooked, potatoes can be a surprisingly effective source of plant-based iron, especially certain varieties and preparations. This guide details which potatoes are good for iron and how to optimize their health benefits.

Quick Summary

Several potato varieties, particularly red-skinned and yellow-fleshed types, offer beneficial iron content, especially when the nutrient-rich skin is consumed. Maximize iron absorption by eating with vitamin C-rich foods and using proper cooking methods.

Key Points

Red Potatoes are Best for Iron: With approximately 2.1 mg of iron per medium potato, red-skinned varieties generally offer more iron than russet potatoes.
Eat the Skin: The majority of a potato’s iron, fiber, and other key nutrients are concentrated in the skin. Always consume potatoes unpeeled to maximize nutritional benefits.
Vitamin C Enhances Absorption: Potatoes naturally contain vitamin C, which acts as an absorption promoter for non-heme iron. Pair potatoes with other vitamin C-rich foods for an even greater boost.
Cooking Method Matters: Baking and boiling whole, unpeeled potatoes are the best cooking methods for retaining iron and other nutrients, minimizing loss that can occur when frying or paring.
Biofortified Varieties Offer High Yield: Specially bred iron-biofortified potatoes are a sustainable and effective way to combat iron deficiency, offering significantly higher iron levels in a single serving.
Sweet Potatoes Are Also Nutritious: While they don't surpass regular potatoes in iron content, sweet potatoes offer iron along with other valuable vitamins and minerals, such as a high level of beta-carotene.

Unveiling the Iron Content in Potatoes

Potatoes are a staple crop consumed globally, but their nutritional value, specifically their iron content, is often underestimated. While the amount of iron is typically lower than in legumes or meat, potatoes offer a form of non-heme iron that is highly bioavailable, meaning the body can absorb it efficiently. The key to unlocking this benefit lies in understanding the differences between varieties and how preparation affects nutrient retention.

Red Potatoes: A High-Iron Contender

Red potatoes stand out as one of the best choices for a higher iron intake. Research indicates that one red potato can contain approximately 2.1 mg of iron, making it a more potent source than a standard russet. Their thin, red skin is particularly rich in nutrients, including both iron and fiber, so eating them unpeeled is highly recommended. These potatoes have a waxy, creamy texture, holding their shape well during cooking, making them ideal for roasting or salads.

Russet Potatoes: The Common Choice

Russet potatoes are a familiar and decent source of iron, though they contain slightly less than their red counterparts. One russet potato offers around 1.5 mg of iron. The key to maximizing iron from a russet is to consume the skin, which contains a significant portion of its vitamins and minerals. Baking or roasting with the skin on is the best method to preserve these nutrients.

Sweet Potatoes vs. White Potatoes

While sweet potatoes are nutritional powerhouses, a common misconception is that they are superior to regular potatoes in all mineral categories. A nutritional comparison shows that while sweet potatoes are rich in vitamin A, regular potatoes often contain more iron, potassium, and phosphorus. However, sweet potatoes still provide a good amount of iron and are an excellent source of vitamin C, which is a powerful iron absorption enhancer.

The Rise of Biofortified Potatoes

For regions where iron deficiency is widespread, a new type of potato offers a promising solution: biofortified potatoes. Developed through conventional breeding, these potatoes contain significantly higher levels of iron than conventional varieties. A study on iron-deficient women in Peru demonstrated that biofortified yellow-fleshed potatoes delivered a substantial amount of absorbed iron, highlighting their potential to combat anemia. These specifically bred varieties offer a sustainable way to improve public health in vulnerable populations.

Maximize Iron Absorption and Retention

Simply choosing an iron-rich potato is only half the battle. How you cook and pair your potatoes can dramatically impact how much iron your body absorbs. Here are some essential tips:

Eat the Skin: The skin of potatoes, especially red and russet varieties, is a concentrated source of nutrients, including iron and fiber. Never peel it away.
Pair with Vitamin C: Vitamin C is a powerful enhancer of non-heme iron absorption. Since potatoes naturally contain vitamin C, they already provide a built-in advantage. You can further boost this by pairing them with other vitamin C-rich foods like broccoli, bell peppers, or tomatoes.
Choose the Right Cooking Method: Boiling and roasting are the best methods for retaining nutrients compared to frying. Boiling potatoes whole and unpeeled minimizes mineral loss into the water.
Use a Cast Iron Pan: Cooking in a cast iron skillet can transfer some of its iron into your food, offering a slight boost to your intake.
Avoid Tea and Coffee: Polyphenols in coffee and tea can inhibit iron absorption. Avoid drinking them with your meal to maximize benefits.

Comparison of Potato Varieties for Iron Content

To help you make an informed choice, here is a comparison of different potato types based on available nutritional data. Remember that portion sizes and cooking methods can alter the final nutritional value.


Feature	Red Potato (medium, with skin)	Russet Potato (medium, with skin)	Sweet Potato (medium)
Iron Content	~2.1 mg	~1.5 mg	Varies, but lower than red
Key Nutrient	Iron, Potassium, Niacin	Iron, Potassium, Fiber	Vitamin A, Vitamin C, Beta-Carotene
Texture	Waxy, creamy	Starchy, fluffy	Soft, sweet
Cooking Method	Roasting, grilling, salads	Baking, mashing, fries	Baking, steaming, roasting
Iron Bioavailability	High, especially with skin	High, especially with skin	Moderate, enhanced by Vitamin C

Conclusion: Which potatoes are good for iron?

When it comes to boosting iron intake, red potatoes and biofortified yellow-fleshed varieties are excellent choices, particularly when cooked unpeeled. However, all types of potatoes, including russet and sweet potatoes, can contribute to your daily iron needs when prepared correctly. Focusing on the overall meal composition is key, as adding vitamin C-rich foods can significantly enhance iron absorption, making the potato's iron even more accessible. By adopting smart cooking and pairing strategies, you can easily turn this humble vegetable into a reliable contributor to your iron health. For more research on potato nutrition and bioavailability, consult resources like the Journal of Nutrition.

Frequently Asked Questions

Yes, peeling a potato removes a significant amount of its iron content. Many of the potato's nutrients, including iron and fiber, are located in or directly beneath the skin, so it's best to cook and eat them with the skin on.

The iron found in potatoes is non-heme iron, which is generally less absorbed than heme iron from animal products. However, potatoes also contain vitamin C, which significantly enhances non-heme iron absorption, making the iron in potatoes relatively bioavailable.

Cooking methods affect nutrient retention. Boiling whole, unpeeled potatoes is one of the best ways to minimize mineral loss. Frying, especially after peeling, can decrease the nutrient concentration. Baking is another effective method, particularly if you eat the skin.

As part of a balanced diet, potatoes can contribute to preventing iron deficiency. For individuals on plant-based diets or with iron deficiency, consuming specific iron-rich varieties like biofortified potatoes can be a particularly impactful strategy.

Not necessarily. While sweet potatoes are rich in vitamins like A and C, regular potatoes often contain more iron. However, sweet potatoes' high vitamin C content aids iron absorption. Both can be valuable in an iron-rich diet.

A biofortified potato is a variety developed through conventional breeding to have a naturally higher content of iron and other nutrients. These are particularly useful in communities where the potato is a staple food and iron deficiency is a health concern.

Yes, using a cast iron skillet can increase the iron content of your potatoes and other foods. Some of the iron from the pan is transferred into the food during cooking, providing a small but measurable nutritional boost.